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RE-test Sit ups: “Fab Abs” Day 27

Day #4’s “Fab Abs” challenge was to do THIS SIT UP TEST~ Well, it’s time to RE-test and see how much better you’ve gotten because of your commitment to this challenge over the past month.

Be sure to post your results!!

TEST notes:

  1. The test is to do as many sit ups as you can in 60 seconds- similar to what you did as a kid in Presidential Fitness Tests
  2. If you don’t feel “sit ups” are for you, you can choose to test using and alternate exercise. Ideas: crunches,  hands on hammies sit ups, knee ups–
  3. As many as you can in 60 seconds– aim to improve over the next couple weeks.  Plan to retest on Fab Abs Day #27
  4. The goal is to measure is for core strength. A 6 pack is not the only goal– we need to have strong lower backs, hips, t-abs and good posture

 

Have fun and be sure to report in once you are done!!

6pack of 7UP: “Fab Abs” Day 22

The COUNTDOWN is on– Our 28 days to a tight tummy only has 6 days remaining!! 6,5,4,3,2,1–0!!  Be prepared to KICK IT IN!!!

Today’s challenge is to do the “6-pack” of 7up

Repeat 3x’s
“7”- 7/7/7 sit ups 7 front and 7 to each side
“U”- Upper rotations 7 each direction- think MATRIX
“P”- Puppet abs 10 front/10 sides /10 free play

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Fab Abs Summary

Summary of the 28 days “Fab ABs” challenge posts–  Also a FREE 28 day calendar download for you~

http://buffmother.com/wp-content/uploads/2015/08/FabAbsCalendar.pdf

Week 1:

Info and Instructions: “Fab Abs” Day 0

30 Ab exercises: “Fab Abs” Day 1

After Baby ABS! “Fab Abs” Day 2

6 pack of COKE: “Fab Abs” Day 3

Sit up Test: “Fab Abs” Day 4

“T” abs challenge: “Fab Abs” Day 5

After running ABS: “Fab Abs” Day 6

Ab wheel or Repeat: “Fab Abs” Day 7

 

Week 2:

6pack of PEPSI: “Fab Abs” Day 8

6-pack of LACROIX: “Fab Abs” Day 9 

Want SORE abs?: “Fab Abs” Day 10

6pack of MUG: “Fab Abs” Day 11

Ab Secrets: “Fab Abs” Day 12

Stand and Dance abs: “Fab Abs” Day 13

Revealing Abs info: “Fab Abs” Day  14

 

Week 3- Repeat Week:

Day 15 – 6 pack of COKE: “Fab Abs”

Day 16 –  After Baby ABS! “Fab Abs”

Day 17 – 6pack of PEPSI: “Fab Abs”

Day 18 – 6-pack of LACROIX: “Fab Abs”

Day 19 – 30 Ab exercises: “Fab Abs”

Day 20 – 6pack of MUG: “Fab Abs”

 

Week 4:

Day 21 – Knee Up Spots: “Fab Abs”

Day 22 – 6-pack of 7Up: “Fab Abs”

Day 23 – Tight Tummy Tips “Fab Abs”

Day 24 – Ab/Butt Connection: “Fab Abs”

Day 25 – 6pack of BudLt: “Fab Abs”

Day 26 – Jumping Abs: “Fab Abs”

Day 27 – Retest Situps: “Fab Abs”

Day 28 – Final Entry Info

 

Sore Booty!

I have a sore booty today– “happy dance” …YIPPIE!!

My workout yesterday was Squats, Deadlifts, Knee Extensions and Lunges!  I spent the day in at my “old” house- working on getting things out of the attic and shed, organizing, packing, mowing the lawn and uprooted about 20 more baby tress from my planter to transplant to our farm.

Today my to do list is crazy full again and I’ve already gotten the trash out, done the dishes and made breakfast :

  • Get Cuji into groomers
  • Meet with the painter for an estimate
  • Get truck tires aligned
  • Coaching call with a client
  • Workout- run (from and to the tire place so that I don’t have to sit there an WAIT!) and lift upper body
  • Plus, get to work on the 4 training programs I have to write this week!

Busy, busy, but GREAT!!

Hope your booty is sore like mine, lol!!

-Michelle

"Thin in 30"- Day 19

“Thin in 30”- Day 19

Workout:

Day #19
Sprints!
Run 10 mins
4x100m sprints
run 4 mins
Full recovery 2-5 mins between sets.  Push hard run FAST!! Each sprint should take only 15-20 seconds of all out effort

Today’s Diet focus:

Supplements- TAKE THEM! learn about them, review them, buy them, organize them, experiment with them, etc….

Often times we have the best intentions when purchasing supplements and then they sit in the cupboard and quickly become expired!  Don’t let that happen…Take your supplements daily- they do help!!

~~~~~~~~~~~~~~~~~~~~
Body, Soul/mind and Spirit are synergistic; they work together. Take some time today to address your “mental and spiritual fitness” and you will find being fit in BODY will comes much less effort.

Your friend,
Michelle

"Thin in 30"- Day 9

“Thin in 30”- Day 9

Workout:

Day #9
Sprints!
 
Run 10 mins
3x100m sprints
run 4 mins
 
 
Full recovery 2-5 mins between sets.  Push hard run FAST!! Each sprint should take only 15-20 seconds of all out effort
 

Today’s Diet focus:

Supplements- TAKE THEM! learn about them, review them, buy them, organize them, experiment with them, etc….

Often times we have the best intentions when purchasing supplements and then they sit in the cupboard and ROT!  Don’t let that happen! Take your supplements daily- they do help!!

~~~~~~~~~~~~~~~~~~~~
Body, Soul/mind and Spirit are synergistic; they work together. Take some time today to address your “mental and spiritual fitness” and you will find being fit in BODY will comes much less effort.  

Your friend,
Michelle

Ottoman Knee Ups

Category:

Sports

Tags:

 

Outline:
Knee Ups
Side Knee Ups
Eccentric Contraction

Transcription:

Basically all you do is bring your knees up to your chest. Then you exhale and resist letting your legs out.  And up, and resist.  And up, and resist. And up, and resist. Ok, so we’re going to do about 10 of these. 6, 7, 8, 9, 10.

Now I’m going to show you the side ones just so you know how to do these. As you get more advanced you want to do some side ones too. So just sit on your right butt cheek, and then just bring your legs up like you were before, but they’re just to the side a little bit. So then this will be working the left side of your stomach so that’s where you want to concentrate on resisting as you move your legs out. So up, and resist. Up and resist. The do it on the other side too. Up and resist. Up and resist. Up and resist.

The eccentric part of this exercise is the key to having it most effective. Make sure you’re resisting as you bring your legs out, not just on the up.

Boring blog!

**WARNING** this may be the most boring blog in the history of blogging! It’s cycle day 25 and I feel completely uncreative and too scattered to think of anything interesting to post.

My workout was a success only because I did it!

Warm up
Stair mill 6 mins- that’s all I could muster

Squats
45×10
95×10
115×10
135×8
155x6x2sets

Dead lifts
45×15
95x10x2sets
115×10
135×10- recent HIGH

Smith Lunges
90x10x3
140×6

one set butt squats

A couple sets of leg extensions and one of abduction and on of abduction

one set of incline sit ups
2 sets of standing boxer move abs

Now we are eating spagettii!

OH and I have been vacuuming, have you??

your boring buffmother,

MIchelle